Dan Dalenberg- SQ/DL training 29-August

Training for Relentless Detroit November 8th. About 10 weeks out now. Body weight is back in the mid 240s and feeling good.

I swapped this session with my usual lower accessory day to train at Michigan Barbell on Friday evening. If you are in the area, definitely encourage you to check the place out.  The leadership of the gym has really put together an excellent facility and has a great group training there. Marc Tejero was there benching, looking strong. Big thanks to him and his crew, they helped us out all night, spotting and loading.

Warmup

Stretched pecs and hips.

Bird dogs

Hammer Curls

KB swings

Goblet squats- Paused, shifting back and forth. This really helps get my hips warm.

Training

Squat- 3 doubles in the 80-85% range

620 x 2, 655. Really happy with how this went. Everything moved very fast. Almost went for another heavier set, but decided against it.

Deads- 3 doubles around 65%

405, 500 x 2. Not very heavy obviously, but from a technical standpoint I am pleased. Back in April I went to a Learn to Train seminar at EliteFTS. Zane Geeting and Chad Aiches helped me improve my pull quite a bit and really reinforced pulling the slack out of the bar. It changed how I pull a fair amount (for the better! Pulled 700 that day for the first time) and has really stuck with me.

4″ block pull- 3 x 3 @ 315.

McGill Big 3

Completely smoked after this session. Took forever but was a lot of fun.

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Daniel Dalenberg

Dan Dalenberg is a pro level raw and equipped powerlifter with elite totals in the 220, 242 and 275 class. Best official raw meet lifts include an 804 squat, 507 bench press, 715 dead lift and 2006 total. Best equipped lifts include an 950 squat, 715 bench, 735 deadlift and 2400 total at 242. Dan has been training under Brian's guidance using the 10/20/Life methodology since late 2010.

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